Should you be taking psyllium husk? What to know about the fibre supplement

Psyllium husk, a high-fiber substance derived from a plant commonly grown in South Asia, has gained popularity for its potential health benefits beyond digestion, including cholesterol management, blood sugar regulation, and weight loss. However, the effectiveness of these claims remains debatable. Dr. William D. Chey, a gastroenterology specialist at Michigan Medicine, explains that psyllium absorbs water in the digestive tract, forming a viscous gel that softens and accelerates stool movement.

Conversely, it can also alleviate diarrhea by absorbing fluid in the gut. Research suggests that psyllium may modestly lower cholesterol and blood sugar levels by binding to bile acids, increasing their excretion and slowing carbohydrate digestion. These effects could potentially benefit individuals with high cholesterol or Type 2 diabetes or prediabetes.

However, dietitian Kate Scarlata points out that the fiber in psyllium can also contribute to feelings of fullness, but this does not necessarily lead to weight loss. A 2020 review of 22 small studies found that psyllium supplementation yielded no greater weight loss benefits compared to a placebo for overweight or obese adults.

Nutrition expert Penny Kris-Etherton notes that while psyllium offers fiber-rich advantages, consuming whole grains, legumes, nuts, seeds, fruits, and vegetables would provide more substantial health benefits.